Author Archive

11 Jun
by: Published in Uncategorized

Pre WOD: 25 mins to establish as heavy a set of:

1 Power Clean + 1 Hang Power Clean

WOD:  DT: 5 rounds for time of:

12 Deadlifts (155/105)
9 Hang Power Clean (155/105)
6 Push Jerk (155/105)

13 min cap

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From the CrossFit.com website…

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

RIP hero,

CG

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Gram Tusia liked this post
10 Jun
by: Published in Uncategorized

Pre WOD: Work on:

Ring L-Sit
Planche Progressions (Tripod Hold, Frong Stand, Straight-arm Frog Stand, Tuck Planche…)

WOD: June 2012 Baseline: For time:

800M Medicine Ball Run (20/14)
21 Burpee Wall Balls (20/14)
400M Medicine Ball Run (20/14)
15 Burpee Wall Balls (20/14)
200M Medicine Ball Run (20/14)
9 Burpee Wall Balls (20/14)

Last done June 6, 2014

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Remember me?…

For those of you who have never done this workout, this was voted “most hated workout” of 2012.  For those of you who have done it already, you know it gets a whole lot easier after your final run and 8 Burpee Wall Balls have been completed.  Just be glad we are not doing it with Tuesday’s mugginess…it’ll actually be warmer.

Cue evil laughter,

CG

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Also as a quick heads up!

If you have ever been interested in doing a weightlifting competition, one of our old members is hosting a competition this Sunday.  “The City Savage” series starts this Sunday at 2 PM.  The events are as follows:

1. Row for distance in 1 min cap
2. Bench reps at 225 Men/95 Women in 1 min cap
3. Deadlift 315 Men/135 Women in 1 min cap
4. Vertical Leap (two attempts) 1 min cap
5. Pull-ups in 1 min cap
6. Broad Jump (two attempts) 1 min cap
7. “Secret Smoker” in 1 min cap

Click here if you are interested in competing!

 

 

Gram Tusia, Princess Swanson liked this post
09 Jun
by: Published in Uncategorized

WOD: Fight Gone Bad: 3 rounds for max reps of:

1 min AMRAP of:

Wall Balls (20/14)
Sumo Deadlift High Pull (75/55)
Box Jumps (20/16)
Push Press (75/55)
Cal Row

Rest 1 minute

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Thanks for nothing BJ Penn…

Who better to tell the story of this workout, then the creator of the WOD (and CrossFit) himself.  Click here for a very loud intro, but also for the sweet tale of how this workout came to existence.

It is a story of love, hate, and fitness,

CG

==

08 Jun
by: Published in Uncategorized

Pre WOD: 20 mins to complete:

A1) 5 x 5 Press
A2) 5 x 5 Pendlay Row
A3) 10 Bent Over Straight Arm Bar Raises

WOD: Helen: 3 rounds for time of:

400M Run
21 Kettlebell Swings (24/16)
12 Pull Ups

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Outdoor endurancers assemble…

This is your courteous reminder that the 90 minute Endurance classes will be taking place at the Fenway Track.  Like always, bring your sunscreen, water, towels, selfie-generating device, and those shades that make you look extra cool.

And any other must-have items,

CG

==

07 Jun
by: Published in Uncategorized

Pre WOD: 25 mins to complete:

5 x 5 Front Squats (try and add weight from the last time)

WOD:  5 rounds for time of:

6 Burpees
2 Muscle Ups
6 Box Jumps (30/24)

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Weekly WOD forecast…

This will also be full of bad news hahaha :(.

Monday:  Front Squats and a very easy workout
Tuesday:  Strict Pressing with some other lovely things and a benchmark WOD
Wednesday:  Benchmark workout (last time we did it was late 2013…be here!)
Thursday:  New gymnastics movement with one of the worst workouts we have ever done
Friday:  All barbell hero WOD

Action packed week here at Reebok CrossFit Back Bay,

CG

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Gram Tusia liked this post
06 Jun
by: Published in Uncategorized

Team WOD 1:  10 alternating rounds for time of:

12 Deadlift (145/95)
9 Hang Power Clean (145/95)
6 Push Jerk (145/95)

Team WOD 2:  For time:

12 Deadlifts (125/75)
11 Hang Power Clean (125/75)
10 Shoulder to Overhead (125/75)

Add 10/5 pounds and subtract 1 rep

11 Deadlifts (135/80)
10 Hang Power Clean (135/80)
9 Shoulder to Overhead (135/80)

Add 10/5 lbs. and subtract 1 rep Repeat this until you reach:

3 Deadlift (225/125)
2 Hang Power Clean (225/125)
1 Shoulder to Overhead (225/125)

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Sunday?…

The beginning of June was a bit of a weather flop.  Rain, cold, clouds, and sadness kicked off this past week.  With the second week in June coming up, I plead with nature stop having such an outrageous range of motion.  If the programming needs to have more Thrusters and Burpees, then so be it.  I will Our members will commit any fitness sacrifice to appease you and to bring the sun back out once and for all.

Just let me know,

CG

==

Princess Swanson liked this post
05 Jun
by: Published in Uncategorized

Team WOD 1:  For time:

Alternating partners every minute on the minute until you reach 250 reps.

Every minute starts with a 150/120M Row and then:

For the first 8 minutes = Front Squats (95/65)
Next 8 minutes = Shoulder to Overhead (95/65)
After that = Wall Balls (20/14)

Team WOD 2: For time:

Alternate partners every minute on the minute until you reach 250 reps.

Every minute starts with a 150/120M Row and then:

For the first 8 minutes: Front Squats (115/75)
Next 8 minutes = Shoulder to Overhead (115/55)
After that = Wall Balls (20/14)

==

Tell me you get it…

Minute 1:  You do 200 or 160 meters of rowing (based on your self-identified gender) and then as many Front Squats as you can in the time that remains in that first minute.

Minute 2:  Your partner does 200 or 160 meters of rowing (based on their self-identified gender) and then as many Front Squats as they can in the time that remains in that second minute.

This will continue for 8 minutes and then…

Repeat the row, but when you are done you will perform Shoulder to Overhead in the same fashion.  This will go on for the next 8 minutes.

At minute 17 and forevermore until your team reaches 250 reps, you will repeat the row and finish the minute out with Wall Balls.

Crystal clear now,

CG

==

 

Derek Dolly, Gram Tusia liked this post
04 Jun
by: Published in Uncategorized

Pre WOD: 25 mins to establish as heavy a set of:

1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat

WOD: Complicated Girls 2: 10 rounds for time of:

3 Power Snatch (135/95)
2 Handstand Push Ups

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CrossFit Prom…

Think about CrossFit and think about proms.  Each of those things has awful parts to it.  But when you put them together, magic happens.  There are no Burpees to do, just relaxing.  All of those people you hated in high school won’t be there.  You do not have to sneak alcohol and as a matter of fact you are encouraged to bring it.  Any sweating, panting, PR’ing, and other things of that nature will likely be a result of how awesome your night was.

Just meant to be,

CG

==

 

 

Malik Quest, Naif Alharbi liked this post
03 Jun
by: Published in Uncategorized

03 Jun
by: Published in Uncategorized

Pre WOD:  Work on

Wall assisted Back Handsprings
Skin the Cat

WOD: Tabata this: Alternating rounds of:

Double Unders
Bottom of Push Ups Hold

Rest 2 minutes

Tabata this:  Alternating rounds:  

Russian Kettlebell Swings (24/16)
Top of the Pull Up Hold

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Apparently I am famous…

Yesterday the Bostinno published an article about what was in my fridge.  Feel free to pass judgement on the food as well as the inappropriate Air Squats.

Click here,

CG

==

 

Jeff Enger liked this post
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